Am I Dehydrated?

Avoid the uncomfortable feelings of dizziness and lethargy by staying hydrated.

Featured Expert

Debbie Kurzrock, R.D.

Mills-Peninsula Medical Center

Our bodies are about two-thirds water, and we typically lose some of that water
each day through sweat, tears and exercise. Lost water is easily replaced by drinking
more water and eating foods with high water content, such as squash, celery and watermelon.
But if you forget to incorporate enough water into your daily diet, you can become
dehydrated.

Dehydration occurs when you lose more fluid than you have taken in. Small changes
in your body’s water level often go unnoticed and do not cause problems, but
losing larger amounts can cause you to feel sick. Severe dehydration can lead to kidney
failure, seizures and brain swelling. Older adults tend to become dehydrated more
often than their younger counterparts due to a variety of reasons such as medications,
decreased mobility and less efficient kidneys.

Deborah Kurzrock, R.D., a registered dietitian who works in Radiation Oncology
at Mills-Peninsula’s Dorothy E. Schneider Cancer Center in San Mateo,
says it’s important to stay hydrated and drink a variety of fluids.

“If you’re thirsty, that’s a signal that you’re not drinking
enough. It’s important to keep on top of your fluid intake throughout the day,”
Kurzrock says.

What Causes Dehydration?

Dehydration is often caused by gastrointestinal illness, such as vomiting and diarrhea.
These illnesses can cause you to lose a lot of liquid very quickly, and make it difficult
for your body to retain any liquids you take in.

Dieting can drain water reserves as well. Beware of diet plans or supplements that
include laxatives or diuretics. These types of medications cause you to lose excess
fluids through your stool or urine. In other words, you are losing "water weight"
instead of fat. The results are quick, but they won’t last. This type of weight
loss will be gained back quickly and can negatively impact your health through dehydration
and depriving your body of essential nutrients.

Kurzrock says participating in strenuous exercise, especially in the heat, can
lead to dehydration if you don’t consciously replace the fluids you lose.

“It’s important if you’re playing sports regularly and exercising
to be aware of your fluid needs and make sure to replace any fluids lost from sweating,”
Kurzrock says. “You’re likely not going to be able to perform as well
if you’re dehydrated.”

Signs of Dehydration

Infrequent urination

Urine that is a very dark color

Chapped lips

Dry mouth

Dizziness

Weakness

Lethargy

Thirst

Confusion

Muscle fatigue

Treating Dehydration

Mild dehydration can be treated by drinking fluids such as water or a sports drink.
If you've been vomiting, try sucking ice chips or having a popsicle after you have
stopped vomiting.

More severe dehydration may require intravenous fluids at the hospital. Generally
speaking, you should head to the hospital if you are feeling confused, dizzy, light-headed
or lethargic.

Preventing Dehydration

The easiest way to prevent dehydration is to drink fluids steadily throughout the
day. Water is generally the best choice, as it's not sugary or caffeinated. But milk,
juice, coffee, tea and the water in fruits and vegetables can help keep you hydrated.

Kurzrock says another way to prevent dehydration is to look at your urine.

“Your goal is to have your urine be clear. If your urine is dark yellow,
that’s definitely a sign that you need more fluids,” she says.

Drinking enough water each day can be challenging for some people, especially for
older adults and chemotherapy patients. To make it easier, Kurzrock suggests these
ideas:

While watching television or listening to the radio, enjoy fluids during each
commercial break.

There are various water apps you can download to your phone that will remind you
to drink water at certain intervals throughout the day. You could also use a standard
kitchen timer.

Sip on broth, which will also help replenish your electrolytes.

Flavor your water using sliced up cucumbers and lemons.

Measure out your entire water for the day into a pitcher or jug. Place it on your
desk or on your kitchen counter where you will see it. Each time you drink from it,
you’ll be able to see the water level decrease.